3-pause Snatch
70% – 75% – 80% – 85% – 85%
3-pause Clean
70% – 75% – 80% – 85% – 85%
increasing weight, start with 60%
1.600m easy pace
400m moderate pace
rest: 2 minutes
1.200m easy pace
300m moderate pace
rest: 2 minutes
800m easy pace
200m fast pace
rest: 2 minutes
600m easy pace
100m sprint pace
Weekly Special: Pull Up
AMRAP 8
10 Russian Kettlbell Swings
8 Clean & Jerks
6 Box Jumps
Rx:
Kettlebell: 32 / 24 kg
Barbell: 60 / 40 kg
Box: 60 / 50 cm
AMRAP 8
10 Kettlebell Deadlifts
8 Clusters
6 Kettlebe Box Step Overs
Rx:
Kettlebell: 32 / 24 kg
Barbell: 60 / 40 kg
Weekly Special: Pull Up
Team of 3
Row for cal
200 Double Unders
100 Power Snatches
100 Wall Balls
100 Toes to bar
Rx:
Snatch: 40 / 25 kg
Wall Ball: 9 / 6 kg
note the calories in the comments
Weekly Special: Pull Up
Team of 2
2 rounds
AMRAP 8
10 Shuttle Sprints
20 Devil Presses
10 Shuttle Sprints
20 Dumbbell Snatches
10 Shuttle Sprints
20 Dumbbell Squat Cleans
rest: 3 minutes
Rx: 15 / 10 kg
Weekly Special: Pull Up
30 Macho Mans
Rx: 60 / 40 kg
Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks
Weekly Special: Pull Up
21-18-15-12-9
alternating Dumbbell Snatches
Burpees
Rx: 22,5 / 15 kg
10 rounds each arm
40sec on
20sec off
Kettlebell Snatches
Rx: 24 / 16 kg
10 rounds
200m run
10 Overhead Lunges
10 Sit Ups
10 Kettlebell Snatches
100m run
10 Jumping Jacks
10 Push Ups
10 Sumo Deadlift High Pulls
Rx: 24 / 16 kg
3-pause Snatch
65% – 70% – 75% – 80% – 85%
3-pause Clean
65% – 70% – 75% – 80% – 85%
increasing weight. Start from 60%
